Smile: you are less likely to catch a cold if you are happy and relaxedLet it go: anger creates a stress response that affects your hormones, neurotransmitters and gut flora (where 80% of your immune cells live)
Walk in the park, bush or beach: spending time in a green space boosts immunity by switching on the para sympathetic nervous system (rest and repair state)
Yoga or Pilates: bending and twisting is a natural immunity booster
Bounce: get on the trampoline or rebounded to flush the lymphatic system
Massage: even a self massage 5 minutes per day prior
Breathe: slowly and gently. Your breathing should be silent and invisible.
Spend some time in the sunshine
Move: don’t sit for more than 1-2 hours at a time
Remedial massage and its effects on Hormonal/Endocrine healthMany people can comprehend the benefit remedial massage has on muscular, circulatory, lymphatic and fascial (connective tissue) systems of the body, but not everyone realises the advantages massage has on the endocrine system – which is the hormonal system of the body. Researchers have established a direct link between positive touch and a healthy functioning endocrine system.
Adrenaline:Massage therapy can have a positive affect on the hormone regulation of adrenaline. Massage encourages the correct amount of adrenaline to be secreted at the correct time. Adrenaline prompts alertness and the immediate flight or fight response which is vital for our health and safety. However people today hardly experience the same extreme physical threats of early human species. Today most people produce adrenaline in response to stress at home and work. However this is a problem as stress can continue over long periods of time, causing the person to remain in an adrenaline state of high alert. This causes too much adrenaline stored in the body, which isn’t healthy and can cause premature aging, risks of heart attacks, and conditions like attention deficit disorder. Adrenaline regulation through massage is great for people who are stressed, have trouble sleeping, have mental health issues or high blood pressure.
Dopamine:Massage therapy can elevate dopamine levels within the body. Dopamine is a hormone that supports fine motor activities; it encourages inspiration, excitement, feelings of joy and the brains reward and pleasure centres. An elevation of dopamine is really good for people who are quickly distracted, have poor focus and feel a lack of enthusiasm.
Serotonin:Positive touch like massage increases the availability of serotonin. Serotonin is a hormone that helps regulate your emotions, and boost your mood. It assists with irritability and supports with food cravings. Increased serotonin is good for people who suffer from depression, mood swings, cravings or have trouble sleeping.
Oxytocin:Massage therapy also helps produce the ‘love hormone’ oxytocin. Oxytocin is known as the love hormone because it is increased in the body when hugging, or kissing another. It is essential for reproductive functions, supporting feelings of attachment during sex, childbirth, pregnancy and lactation. It also has physical and psychological regulations in influencing social behaviour and relationship bonding. It also influences feelings of trust and reduces the stress response feeling of anxiety. Increased secretion of oxytocin is beneficial for people who experience depression, postnatal-depression, anxiety, or couples who need support bonding.
Cortisol:Massage therapy can help with correct regulation of cortisol within the body. Cortisol is released at times of stress or danger, and can reduce inflammation. It is essential to have correct amounts of cortisol for human health, and you can have issues if your adrenal glands release too much or too little. Cortisol regulation through massage is good for people suffering from anxiety, high blood pressure and stress. Massage encourages hormones to be secreted at the right time, and in the right doses, enabling the endocrine /hormonal system to function healthily and preventing many health conditions. Let massage therapy help with your hormone regulation, so to encourage your overall health and wellbeing. Rosie Rayner Dip RM Ad Dip STT
Patello-femoral Knee PainAching knees affect 25 % of the population and are commonly caused by dysfunction at the patella-femoral joint (under the kneecap). It is typically aggravated by bending movements such as sitting, walking up and down stairs or hills, jumping and running. It is also common during adolescence as the long bones are growing faster than the muscles, tendons and ligaments putting abnormal stress on the joints.
- Unfortunately genetics have a part to play and this can’t be changes
- Faulty bio mechanics due to muscle imbalances
TreatmentTreatment is very successful and we will look at correcting muscle imbalances throughout your lower back, hip, pelvis and leg. This is done by manual techniques to the knee cap, massage, acupuncture, exercise and taping.
What is the difference between a relaxation massage and remedial massage?Some people, when they think of massage, think of only one style of massage. They aren’t aware that there are different styles of massage that have different purposes and can help you in different ways. Two of the most common styles of massage are Relaxation massage and Remedial massage. Some people may have heard of these two massage styles but aren’t quite sure what the difference is?
Relaxation massage aka Swedish massageThe main focus of a relaxation massage is to de-stress, calm and relax the mind and body. It’s a less specific form of physical therapy than remedial massage in regards to pain relief, but is still very therapeutic especially with the busy lives we live today, as it is great at relieving the stress that is held in the body and the mind. This massage style aids with your mental and emotional health, as it calms the mind and settles the nervous system. Relaxation massage provides a general loosen up, encourages blood flow throughout the body, and helps boost the immune system by stimulating the lymphatics. Relaxation massage is great for people who’ve had a stressful week/month, as it allows the body to catch up and recharge. A relaxation massage treatment will usually involve flowing strokes and kneading, performed at your chosen pressure. It’s a pain free therapy and an effective way to de-stress and relax the mind and body.
Remedial massageThe intention in remedial massage is to ‘remedy’ the body. This style of massage holistically looks at the entire body, with its focus being treating pain, structural dysfunctions and helping in injury rehabilitation. Remedial massage therapists use assessments and tests to find out what structures are causing your pain or your postural dysfunction. Usually muscular pain such as low back pain, is caused by either weak muscles, overactive muscles or compensating muscles. Once the remedial therapist has found the cause of your pain/discomfort, the massage will then be focused around treating the muscles that are causing the pain in your body. Therefore remedial massage is specifically tailored to each individual unlike most relaxation massages. A remedial massage will involve a variety of techniques, targeting specific muscle groups. Some techniques include trigger point therapy, PNF stretching, Myofascial release and muscle stripping. The pressure in remedial massage can be at times deeper than in relaxation massage, but always working in what is tolerable for the client. People who will benefit from a remedial massage include anyone who is experiencing muscle tension, or anyone experiencing acute or chronic pain, some examples being low back or neck pain. Like relaxation massage remedial massage is also beneficial at stimulating blood flow throughout the body and assisting in toxin removal. Although remedial massage may not be considered as relaxing at a relaxation massage, it’s still very effecting at calming the mind and body. Especially seems as remedial massage treatments can take away your musculoskeletal pain, which has a direct effect on your mental and emotional state. Both styles of massage are very therapeutic and beneficial. Depending on the individual and their current circumstances, a relaxation massage or remedial massage will be most suited. If you’re feeling stressed and exhausted a relaxation massage is going to be most valuable. If you’re experiencing musculoskeletal or neural pain and tension, or need help in regards to strength or flexibility, then a remedial massage is going to be most beneficial. If you are still unsure of what massage treatment will support you the most, contact Pottsville Physio today to talk to their massage therapist who will help advise you. Rosie Rayner Dip RM Ad Dip STT
Remedial Massage and its effects on FasciaWhat is fascia? Fascia is a type of connective tissue that essentially holds us together. It is composed of mostly collagen and elastin. The fibres of collagen are the longest and strongest form of protein molecules found within body, they can hold up to ten thousand times their weight. Collagen provides the tensile strength and structural integrity of the connective tissue. Whereas the elastin fibres allows the connective tissue to stretch, providing flexibility and the capability to absorb shock. These fascial fibres sit in an extremely receptive transparent fluid base that is interwoven in many directions all over the body. Types of Fascia:
- Compartment fascia – surrounds individual muscle fibres, muscles, and muscle groups.
- Superficial Fascia – the fascia that lies just under the surface of the skin.
- Fascial sheaths – Superficial fascia that covers joints providing support and stability.
- Visceral fascia – surrounds each organ.
- Myofascial meridians/slings – bilateral systems of receptive connective tissue. These fascial slings relate to how we sense ourselves and how we move through life.